This workout will most likely melt your stubborn fat

Before you skip the whole content and just scroll to the best part, which is the workout you should go for is you wanna burn fat, let me make it very clear, it won't work fully, if you don't eat the right foods. 70-80% of your efforts should be your nutrition for any workout to change your body completely. But, since workouts do differ in terms of effectiveness and goals, there is a workout to burn fat faster than other workouts.

Basically, I am highlighting 2 types of workouts, both of them are suitable for males and females. Let's see why these workouts stand out from the crowd in terms of effectiveness.

1. Strength Training/ Weight Training

First of all, let me make three things clear before you start to wonder.

• No, females will not pack on muscles and get bulky by doing strength training. Most females celebrities do strength training on a regular basis and you know you want to have a body theirs. To get bulky, female bodybuilders really need to push their limits and struggle for years to get there, so you don't need to worry about looking muscular.

• For those males who think they don't want a bodybuilder's physique, they just want to be slim, doing strength training won't turn you into a 100 Kg bodybuilder. It will bring your body into shape, trust me you don't want to have skinny arms and chicken legs.

You decide how you wanna look like.

For those of you who think quitting the gym will make them gain even more weight in near future, go check out my previous post in which I explained the real reason for your weight gain.


Why Strength Training?

Now that I've cleared some of the doubts that may or may not come to you, let us understand why strength training is a better option than other workouts, for both fat burning and of course, muscle building.

It burns more calories during the day

While it's true doing aerobics for 1 hour burns more calories than doing weight training for the same duration, it's also true that your body burns calories for a longer period of time after your weight training.
Aerobics (or any other form of cardio) will make you burn let's say 400 calories, but you easily consume around 2000 calories a day and you are no way near to make a calorie deficit (burn more eat less) which allows you to lose weight.
Instead, if you do weight training, you won't burn as many as 400 calories during the workout, but, your body will keep on burning calories for the rest of the day. Weight training tears your muscle fiber, and they will undergo repair process after you're done tearing them apart. This torn muscle while getting repaired will burn calories. So, you will burn more calories when you're not working out.


2. HIIT: High-Intensity Interval Training

HIIT is a quick workout for about 20-30 minutes of vigorous training which includes 5-6 exercises on a repeat mode. There should be minimum rest time between the exercises to make the most out of them.
Just like weight training, HIIT will break your muscle fiber and your body will burn more calories for the rest of the day.

It's suitable for

• People who don't want to go for weight training to burn fat.

• People who want to burn fat but can't manage enough time for a gym. Even if a person does go to the gym, the trainer will most likely recommend you HIIT and some light weight lifting until you gain some strength and become ready to lift heavy.

• People who do weight training and need a good workout session to burn some extra calories 2-3 times a week.

Its pros:

• It can be done at home.

• It requires no equipment.

• It doesn't take much time.
• You can make your own HIIT workout, just make a list 5 good exercises, for example, Push ups, Mountain Climbers, High Knees, Planks, Jumping Lunges, and repeat these for 4-5 times depending upon your stamina.
• You will develop some lean muscle and tone your body. There's nothing cool in looking extremely slim with no muscle definition. 

List of exercises you start with

• Push Ups
• Pull ups/chin ups
• Squats
• Lunges
• Planks
• High Knees
• Mountain Climbers
• Burpees
• Plyometric Jumps
• Sprints
• Leg raises and sit ups 
• Skipping

There are different variations of these exercises in order to make them more challenging, which you will need to do once you hit the plateau. So push ups can become diamond push ups, lunges can become jumping lunges, squats can become jumping squats, burpees can include 2-3 push ups in between, planks can become spiderman planks, and it goes that way. Remember, change is the only constant in life, keep changing and increasing the difficulty level to keep on progressing. The only person you should on beating is you.


My recommendation

If you're a newbie, start with HIIT and gain some decent strength, then include weight training in your schedule and do HIIT 3 times a week.